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08.21.17

21
Aug

08.21.17

Warm Up:
3:00 Foam roll quads, lats, and thoracic
2:00 Light rowing or biking

2 sets of:
Light KB Single Arm Strict Press x 5 reps each arm
Light KB Single Arm Push Press x 5 reps per arm
Light KB Goblet Squats x 10 reps
Light KB Single Arm Thruster x 5 reps per arm

Barbell Warm Up:
5 Good mornings
5 Back squats
5 Elbow rotations
5 Strict press
5 Stiff-legged deadlifts
5 Front squats

Skill: cleans
muscle clean + tall clean- 3 reps of each for 3 sets
start with empty barbell and build to light load
then…
clean + hang clean- all squat
4 sets @ 70%
then…
clean pull- not high pull, arms stay relaxed in extension
3 sets of 3 reps @100%

WOD:
14:00 AMRAP
200m run
4 bar muscle ups- sub 4 c2b pull ups
6 power cleans 155/105
8 air squats
10 DUs or 5 attempts- NO SINGLES

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